Whey Protein
Bodybuilders need quality protein, and lots of it. It is
used to repair body cells, build lean muscle and strong bones,
and as a potent energy source amongst other things. If you
are serious about building lean muscle, quality protein is
a must.
Whey protein is generally acknowledged to be just about
the best there is. Derived from cows milk, and more soluble
than its more plentiful counterpart casein protein, whey protein
is often referred to as the gold standard in protein as far
as sports people are concerned.
Protein is the source of the amino acids that are crucial
to so many biological processes, including those involved
in the working of the muscles, and the synthesis and repair
of muscle tissue. Whey protein is a complete protein, which
means that it contains all of the eight essential amino acids
that the body cannot synthesize by itself. It is also the
richest known source of branched chain amino acids or BCAAs
(leucine, isoleucine and valine), which comprise around one
third of lean muscle tissue and are crucial during high intensity
exercise, such as an intensive weight training session.
Studies show that consuming whey protein before, during
and after a training session can improve performance, increase
muscle size, reduce fatigue and recovery times, as well as
numerous other benefits. It has also been proven to help lose
body fat in conjunction with a low fat, low carbohydrate diet
and exercise programme.
The great thing about protein supplements is that they come
without the fat and other undesirable byproducts of getting
protein through traditional food sources such as meat. Since
bodybuilders need a lot of quality protein, it would be impractical
to get it all from whole foods, not to mention expensive.
Protein supplements are conveniently available in the form
of soluble powder, nutrition bars or ready-to-drink shakes.
The powdered form is particularly convenient for consumption
during a workout, when the protein is most needed, just add
it to the isotonic sports drink of your choice.
Whey protein is available in two main forms, whey protein
concentrate (WPC) and whey protein isolate (WPI). Whey protein
concentrate is rich in protein and immunoglobulins, but contains
slightly higher amounts of fat and carbohydrates than whey
protein isolate, which is the concentrated (and more expensive)
form. Most popular whey protein supplements contain a blend
of the two.
Studies have shown that a high protein diet can enhance
lifting capacity, reduce the breakdown of muscle after a hard
training session, and increase lean muscle mass. The consequence
of not getting enough protein in your diet will be decreased
performance levels and consequent muscle gain. Muscle wastage
can even occur if your protein intake is too low.
Another great feature of whey protein is its fast absorption
rate, making it ideal for use right before, during or after
a workout, and allowing for the quicker growth and recovery
of muscle tissue.
Whey protein is also great for vegetarian bodybuilders who
can have a tough time getting enough protein to support lean
muscle mass gains.
So how much protein do you need? That will depend upon your
body weight and the goal of your training. If you want to
build lean muscle mass through lifting weights, a daily intake
of 1.4-1.8g of protein per kilogram of body weight is recommended.
For those wishing to lose fat as well as gaining muscle, 1.6-2.0g,
and for those who have trouble gaining muscle no matter what
they do, 1.8-2.0g of protein per kilogram of body weight.
Protein should be taken first thing in the morning when
supplies are low, and last thing at night because sleep is
when the repair processes of the body are operating at their
peak. As stated above, it is also essential to consume protein
before, during and after exercise, and whey protein is ideal
for this because of its solubility and quick absorption rates.
Getting not only the right amount of protein, but the right
kind of quality protein, is key for any serious bodybuilder,
and in both of these regards whey protein is a gift. It is
a complete quality protein with high BCAA content, soluble,
affordable, effective and fast acting. For these reasons and
more it has become a a cornerstone of the solid bodybuilding
nutrition plan and should be a part of yours.
Whey Protein
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